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4th Edition
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Food Exch ange Lis ts ffi

for Meal Planning
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 MACRONUilRIENT COMPOSITION OF FOOD EXCHANGE LISTS

The FEL includes seven (7) food groups namely: vegetable, fruit, milk, rice, meat, fat and sugar. Food items in the same
list/group contain similar amounts of energy and macronutrients (carbohydrate, protein, and fat). The macronutrient
composition of each food group per exchange unit is summarized in Table z.r.

Table z.r Energy and macronutrient composition of food exchanges

ll
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t8
VEGETAELE EXCHANGE

Vegr,t,rbles are naturally low in calories, sodium and fat
Whk lr can help maintain a healthy weight. Vegetables
lft trrrtrient-dense and are good sources of dietary fiber
thet l,riilitates the passage of food through the digestive
tflrl ,rrrd helps control blood cholesterol and blood
ort, levels.
llut
Elrk ppr"rcn leafy and yellow vegetables are particularly
Ileh tn bcta-carotene. Vegetables are good sources of
Ylt:nrtrr A which is essentialfor night vision, cell growth,
development and immunity. For Filipinos, vegetable
consumption of at least two to three servings per day is
encouraged, one serving of which is a dark green leafy or
yellow vegetable (DOST-FN Rl, zor 5).
Vegetables commonly used as garnish such as coriander,
celery, leeks and onion leaves are not included in the list.
One vegetable exchange contains three $) grams of
carbohydrates, one (t) gram of protein and t6 calories.

frbh l.r Vegetable: Energy and macronutrient content per exchange

;z1gyn gw (4o g)
Fresh
vegetable %cup cooked (+Sg) t6
Processed Varies
 of fresh and processed vegetables below contain three (3) grams of carbohydrate, one (r) gram
ltglist \/e of protein and
t6 calories per exchange.

Afagaw, dahon Ffggtent.premm-a,.tea-ye5

.. ..
Malunggay, dahon . ..Ho1;erydish tree, Ieaves
Ampalaya, dahon Bitlgq m gt o_n/goy 1d, | 9-av9s Paayap, bunga Cowpea, pod
Ar!ichoke A|lishgke Patani, bunga Lima beanr pod
B_yo-ccoli B1oc99li Remolacha Beet/Sugar beet
Carrot Carrot Rimas, bunga Breadfruit
... T-glo, lgay-es .
Saluyo_t, dahon Jute,- leaves
Hlmbaba;o, bulaklak Himbaba;o, nowei Sibuyas, ulo (Bombay, Onion bulb (Bombay,
Himbaba-o, dahon Himb g.ba;g,. eg.v_e; ragalog)
I ... ragalog)
Kabuti, sarl*a
. ..Mu1h1o-o*m,.f1egh ..
Singkamas, bunga Tyl-nip, po,d
Kadyol, bunga Pigeon p_ea pod 5itaw, bunga
Ka[abas-a, bunga -llilglv-q1a tgt,g bgan, pgd
Squash, fruit Silsaro ..SngwlS-gga1pea, pod
Kalabasa, dahon Squash,leaves To_ge Mung bean 5pi;ri
Kamansi, bunga Breadnut fruit Ubod, nlyog
Katuray, daho_n Se5bania, !eaves
-C-.o_9o1ut 5hoo!.. .

Yakon Yacon
hilaw Jackfruit, un

Processed Vegetables

A;palaggs, c-nd .
Asparagus, de lata
J.o_o 9uP
B-aby co-1n/y9u1,g i;il, ;d .Malg,mg1a, de t9!a 75
.. 1
? p!: (B r :!,5 cm)
Chlgkpe_a, gpd. Gar-ba1gos, de tgta
.
15 1r-b!p-
Cr-een p_eq; (cnd !ro7en) Cls,an19; (de !a-!a, fl,ozen)
.
Mixed vegetables (carrot, peas and Mixed vegetables (carrot, peas and
. .25 ... l Tbsp
co_11), frolen 25 z Tbsp
corn), fro_zen
Mushloom (who!e,5!lced), cnd Kabuti, de lata . 110
'3/1 cup
To-mgtor.cnd Kamatis, de lata 5-o 3 -Tbsp
To-malo ju!ce, cnd Tomato juice, de lata 6S % cup
lid, de lata 40 cs (z cm diameter
 f the meal as much as
amount of carories. These can be included in
rrrt. foilowing rist of vegetabres contain negrigibre
rI,,,ired.

O-kra
Alritstrwelas, bung_a Fj d d eh d f e1n, a-vg-s-
! _e9 !9
All, rll.r sprouts Papayq, f1y!t, unflPe
P9p-aya, bu1ga, hitgw
Alrrlilr,rti, dahon Spo-ng_e g9y1d, frult
Patgta, bung_a
Arrrp,rlaya, bunga chf1q5
Arugu!a nechgV B98u!o- -cabb?gg
Pechay, dgho-l Pechay, leaves
,tgus A1Pa1a_g-uq
A'.1r, rt Cycgmbel
tl+rlry r orn/young coi Baby corlfyo_ung corl P!Rino

Hyaglnth be-gn, Pod.. nysg_ 1-B sg-B_!ng, butual . ..BanaJra

heSr!, b-qtgan
R,tl,tw, llunga
Bok chgV/Pak cho! Repglyo (bgrae, Rula)
hul. , ltoY flult
Cauliflower Sayo-te, bunga . Chayo-te,
( ettlrllowcr .

flow-9r . Sayote, dahon .

ChgYo!-e,.!-ea-ves.. . .

Kdl,rl ,, r',, t, bulaklak .. Sqgash, .

Seaweed (balbalulang, kulot,

Kale Seaweed (balbalulang,
Iah' p okPokf o-)
Tomato
kulot, !ato, fukot, PokPo-kto) !ukot,
!ato_,
Kattr, rti.' Winged begn, Pod
sjga{!vgs, bu1$a
[Httt,rl,', tl.thon . S-wget Potato, lea-ve9
Cassava, leaves s!l!, !a1a . Pe_pp-e1_swegtlbet!
l(etnot,'r t11 kahoY, dahol rglnfp, tyb-el
Swamp cabbage,..le-ave-s Sllgkamasf. ugat .
Itarrlll ilrrl1, (lahon
..

Str!lg/Yald long beans,leaYe-s

.

!i!aw, ta!bos
.

IHl .,y, I rrrlal<lak Sesbania, flower

. Sp-lnach,leaves- .
t rr

Radish sp!1gch,. d-9ho! .

aoqlg 89u1dlwhlte ;qua1h, frui!

Bamboo shoot .U.p_o',,.b_ung9.. ...
Ph iliP-P-i!-9 :P ! n-achr !e3Ye:
Lettuce, !e-ave-s and pet!oJgs Ta!inum, dahgn
I elrrrli,r',, rl,tlron at tangkay Egg-p!ant
Horseradish tree, Pod Talong
Malttt,1i1i,rY, llunga
Muc|,,,,,,, r l,rlttln
"':
Mustard, leaves
=---:

-j
 Ampalaya Broccoli

Cucumber Kangkong Mustasa

Sugar beet

Young corn Green peas Mushroom

Figure r. Selected Vegetable Exchanges

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FRUIT EXEHANGE

I r rrits are important sources of vitamins, minerals and
lrlrcr in the diet. Fresh or raw fruits are recommended
llr,rn fruit juices because the latter have lower fiber
t orrtent. lt is recommended to include three servings of
lr r rit daily, tne serving of which is a vitamin C - rich fruit
(r NRI-DOST,zol5).
llrc rnajor source of energy in fruits is carbohydrate,
wlrich occurs mainly as sugar. Fruits may cause a
lrn rporary increase in blood glucose, thus, meal plans for
l)(.r \ons with diabetes should allow not more than three
to five (3 - 5) exchanges per day. Whole fruits rather than
juice are better for patients with diabetes because the
latter have a greater glycemic effect.
The fruit exchange list includes fresh and processed
fruits (e.g. canned, dried and fresh fruit juices). Buko
water can also be considered as fruit juice. One glass of
it is equivalent to one serving of fruit, thus it can raise
the blood glucose level when not taken as part of a meal
(Chavez et al., 2006). One fruit exchange contains 1o
grams of carbohydrates and 4o calories.

l.rble 2.3 Fruit Energy and macronutrient content per exchange

Carbohydrate Protein Fat Energy

Llst FoodExchangeGroup Amount/Measure
(s) (e) (kcal)
G)

Fruit Varies 10 4o

23
t
s
iE
ii
H

II
fr
E

H
E
iil
This list contains 1o grams of carbohydrate and 4o calories.

Fresh Fruits

we_ight (g) Household

Dimension (EP)
FiliRino Name English Name
AP EP MCASUTC

Atimuran Rattan fruit 119 50 13 pcs ,.;il;iil;i;,;;;h(APi

Atis
.6,5 13,5 cm each (AP)
Bayabas, pula Guava, red 6t 6o 2 Pcs 3,5 cm diametel each (Af)
Bayabas, puti Gugv-q,
-whlte
Br Bo 3.pcs 315 cm -d!3mete199ch (AP)
Big_nay Bignay 299 2OO 2 cups n/a
Blueberries Blueberries B+ 8o % cuP n/a
1o cm each
Cherries, h!nog C he rri es
r. 76 70 .7pcs.... .. 3cmdiameteleach....
:,,,,,,,,,,,,,,,.tnl-e
e tr rl p e
Chico Sapodilla 54 45 1 pc 4 cm diameter (AP)
Dalandan, (Ladu/
Orange, (t-adu/szinkom) 344 155 3 pcs 6 cm diameter each (AP)
Szinkom)
D9!ite{nrati!es Jamaica cherry 6t 5o
1/1..lup ol.zJ pcs
. . !;5
cm dlametel gach
Dragon frult D_pgon fryi! 119 75 % cup or % pc of g ,7.5 cm (AP)
Dqhgt Black/Java plum 8o 6o 12 pcs z cm diameter each (AP)
orlqn Durian 15o 30 2 segments 5.5 " 3.5 x l, cm each
Granada
Guyabano Soursop 1o7 75 rsllce B"6'2cm(AP)
Kaquy,.bunga Cashew fru!t 78 70 _z
pSS .515 I 3
cm..e-ach

Kaymito, b9_1d9 Star ap_ple, green t4 6i- %pcg! 7,5- diamele1(ne)

9m
Kaymito, murado Star apple, purple 1o3 65 % pc of 7.5 cm diameter (AP)

hinog
Langka, ripe
Jackfruit, tt8 40 1% .s.egm-e!ts 513,5.cm
Lansones Lanzon tt8 Bo 5 Pcs 3 x 3 cm each (AP)
Lechiyas/litchi Lychee 77 50 4 pcs . .. 3
cm diameter gach (AP)
Longan Longan 113 6o 13 2.5 cm diameter each (AP)

2+
 ''f
wglsh! (s) Household
Filipino Name English Name Dimension (EP)
AP EP Measure
Mabolo Ebony 1oo 6o % pc of 8 cm diameter (AP)
Makopa
M a ngg-_a, ! n-d
ivg1, h119w 6.5 cm diameter (AP)
Mango, Manila super, 70 slice ,
Mangga, kalabaw, hilaw
unripe 97
rt % cupor r rz 6.5 cm

Mangga, kalabaw, Mango, Manila super,

rnanibalang medium ripe
y7 70 /z cup or r sfice tz x 6,5 cm

Mango, Manila super,

Mangga, kalabaw, hinog 1o4 70 %cuportslice $x/cm
Ipe
Mangga, paho/pahutan,
lrilaw
Mango, paho, unripe 79 6o 9 pcs 4 x 2.5 cm each (AP)
M.rngga, nqko, hifaw Mango, piko, unripe 8z 6o t slice 9.5' 6 cm
Mangga, piko.hinog M;;g;, pit;,;1p; 103 6; , liil" ;o;;.;;;
Mangga, piko, Mango, piko, medium
B5 6o t slice 9.5"6cm
rnanibalang ipe
M.r n ggar s up_s u p_in, h
in o
g_ M g go-f
l :-uP-: ypinr qp g e1 50 J
pc. 8 14,5 cm (AP)
Mangostegl . .. ..
Mangosteen 2.12
5: Pcs 6 cm diameter eacfr (nej
-2
M.rnsanas, berde Apple, green 97 75 1pc 6 cm diameteq (nn)
M.rnsanas, pula Apple, red 99 75 1pc 6 gm digmgtel (AP)
M.rran-g*. . .
Jaho_re o_ak 121 35 1o Pcs tle
Milon, ho_ney dew M9!o-1h919y dgw 11e
1oo % cup or t slice 14"4.5x{cm
Milon, Kastila wtglo-lr !q!l9lgyp9- 317 7o9 t\cupor1;lic-g 't6r6.5x2cm
Milon, f_?g.lgg Mefo_n, musk 278 2oo t% cuportslice ,
16 6,5 1.2..!m... ... .. ..

t tr.rnge, Fl-o{da opngg, Flo_ida 1/7

6,5 cm diamelgr (ne)
13_5
1oo p9 9t
i ir,rlrger kiat kiat opn99, kiat kfqt ro8 8o I Ps: 415 cm diame191eggh (ne)
( )t,iltgef ponkan olglgg, p9lkgl roB 8o 1pc 7 cm diameter (AP)
l',rliwan Watermelon 242 15o 1 cup or t slice 11.Jx2.5xpcm
l',rp,rya, hino$ PPPgy-9,
fiPs 141 9.!. '/1 cuP o11 slicg 16:1:2:zlm , .
l',r',,,ion fruit Passion fruit 125 6S %cup or2 pcs 6 cm diameter each (AP)

25
 ' Filipino Name Engtish Name w..elgh! (g) Household

Rambutan Rambutan $3 55 5 pcs 3.5 cm diameter x {.! cm

40 %pt gl 15,
sqgilg, gtoria BtgIia
Ba19na,lr g!o{a 65 4o llpc of 8.5 , 4 cm (Apj

santot Santol j1o 6s 1 pc 6 cm diametei (Api

i p.r 7 cm diameter (Ap)
Sinfg-uwelas Sp_gn!1h p-lum fi I 50 4 pcs 3 cm diameter
ter each (AP)
Strawberry
-)Igwuerry Stqwbgfy_..
)trawDerry_ 168 165 .r /+ cups nla

Tiesa Carristel
,/+ pc
% of
ot
r-:":
P-: -l
1l DC
1r
41 30 ortslice
;;,;
!1:5 " 5:5 ., (np
, i.i cm (AP)
] fi.Jx4x1.5cm
Ubas Grapes 69 55 5 Pcs .. . .. : ,-; a;.;i;ili;;;;h

Lemon iuice . ..... .....,!3 o yt cup n/a

C9go1-u!
-watgf cup
24o 1 cup n/a
ot?lge iyigg- 9-o 11: cup n/a
Passion fruit juice 65 %c

26
 .$

Processed Fruits
Household Dimension (EP)
Food ltem Measure

Canned:
nffl;il;i;,i;6; 6o
100
4 Tbsp
% cuP
Ap,p-! e..11-u-c_e, .y n 1w-9 et-gn e d
Btackberries, heavy syrup, solids and 45 % cuP or 9 Pcs 2.Jx2x2cm €aCh
liouids
aluebg-glq, !igh-! :yIuP, d13ilgd 45 y: gyp-
-9I ?e
p_c:

Fruit cocktail, tropic-gt, il sy1-uP. .. .. ..

4\
IJ
%cuP
Lychee- !n +l 4 P-Ss
2.q cm diameter
.. ...........4...............
-qv!:-\lp
Peach halves in heavY sYruP 65 !p-c
6 cm diameter
n/a
Pineapplg gyylhedltldbi!;lchunkg 5o :i2 SHP
n/a
Pineapplg stilu ..40... l f!ng-
130 /:9uP 9lz6 2x2CtT)€?Ch
Strawberries, frozen, unsweetened P-t:
Strawberries, heavY syruP, solids 45 % cup or 7 Pcs 2.5x2.5x2Cm e?ch
and tieujds
ltli<:d:
( hamp_oy.. 10 ;;;; 2x2Cme?Ch
2 pcs I x 2.1 Crn
I)ates 15
l)ikyam . ... :l: 1:1 xlCm
6x2.5x1Cm€aCh
Mango chips .
lo
15
1

27
 Apple Banana Dalandan

Honeydew Kiwifruit

Pomelo Rambutan Watermelon

Mango chips Peach Raisins Coconut water

Figure z. Selected Fruit Exchanges

,,ri!:Irii:::::
ItlG'l

z8''',i ,G;13*
MILK EXGHANGE
Milk is often regarded as nature's most complete food'
ihe protein in milk is a complete protein that provides
all of the essential amino acids. Milk also provides many
rrutrients such as calcium, phosphorus, and vitamins A,
It and D.
Ihe term "milk" should refer to the liquid secretion of
the mammary glands of healthy animals such as cow,
carabao and goats. Yogurt is a fermented, slightly acidic,
semi-solid food made of milk to which culture of bacteria,
I actobacillus bulgaricus and Strepto coccus thermophilis,
Table 2.4 Milk Energy and macronutrient contents per exchange
has been added. Variations depend on the kind of milk
used (whole, skim or partly skimmed), kind of chopped
fruit added (berries, banana, peach, mango, etc'), and
sweetener (sweetened with sugar or sugar substitutes)'
Milk exchange list includes whole milk, low fat/reduced
fat and non-fat/skim/fat-free milk. Whole milk contains
3.25% milk fat. Low-fat milk have
some of the fat removed
so that milk fat levels are decreased to t-z%. Fat-free or
non-fat milk/skim milk should contain no more than o'5%
milk fat (Brown, zott).
 Fil$ifi6'.Narne,,, ..,,r
,i::. r:r:i!:i.l:., r:r'i-r : :....1ri,iI:.,:::lr:..
.r,i.ri.i;.:.::_,_:.,.,. ill"tt@Na'ne
'''
Whole
c-glg': kqlibq*
Catas, baka
l tvtjlt, gryolo I 2oo % cup
Milk, cow 1 cup
?to
c-gl3-'r Milk, evaporated
9y9qolqda 125 % cup
Ggli':9rgpo3J., r!"J
Gatas. kambinE
M
ilkf eygpo13lsdr fi ll-ed
Mil( goat
1zs Y:;;;
................................-.:....-_._-..-_-:...9 25O 1 cup
c-ilirr lg-comblngd Mifk,1-ecombilgd 2oo % cup
cglSs: pyqu"i n!|"J; ir;i;;i Mj|k.Rowa9in1i"J.i,;t;,i,.,..-';
Gatas, pulbos, full cream Milk, powder, fullcream 35 Tbsp, Ievel
5

Low F3t (1,2r1)

G_atas,
lo-w
fat rrriir, i"* iri 2:o
J Srp
Yogurt Yogurt 150 % cup

rvoryfg/sk jml rg1;free (<12)

e_yt!9ryilk BylISImilk
lBo '3/1cuP
Gatas, skim tvtilk,;kim 2:9
lcgp_
Ga1as, Ryf bos, skim Milkr po-wder, skim 2: 4 Tbsp, level
c_g1gs, n glbol no
l-f?1 ll gtant Milkr p";;;; ;;;:i;i iffi;i 25 + rbsp,l9v9f
plain, skim Yogurt, skim 150 /t cup
'Equivalent to 1 cup cow's milk plus z exchanges of fat

L
7

lvhole milik
Buttermilk
'1,

.lt Non-fat milk ,r.,d' 'h

tr
it
powder
'l:
rillitr

ririil
rllr
Full
pawder
*eam rnilk ffi,'
ilitti Etaporated milk
' iii! Yogurt,

@lil
Figure 3. Selected Milk Exchanges
It
 RICE EXCHANGE

Cereals such as rice, corn and wheat are the major
sources of carbohydrates. Whole
$rain products are
better sources of dietary fiber compared to refined grain
products. Dietary fiber is associated with healthy weight,
lower cholesterol and blood glucose level, in addition to
has high sugar content. The fact is that other foods also
contain energy from carbohydrate and sugars that may
increase blood glucose level. The key is to know how
much to eat from the food groups so as to keep blood
glucose levels in a safe range.
.

i
maintenance of bowel health. I

Rice exchange list is classified into three groups based

Intake of rice and its equivalent can temporarily increase
on protein content - Low protein (Rice R), Medium
blood glucose if taken in large amounts in one sitting; Protein (nice s), and High protein (Rice C). The energy
hence, an individualized meal plan should be prepared
and macronutrient composition per exchange portion is
for persons with diabetes. There is a misconception that presented in Table 2.5.
rice is to be avoided by persons with diabetes because it

Table 2.5 Rice: Energy and macronutrient content per exchange

RiceA- Lo-w Plotein vl!": 23

RiceB-MediumProtein vafgs 23
Rice C - Varies 23

32
 Low Protein - contains 23 grams of carbohydrate and zero or negligible protein content.

Rice an-d Ric-e. Plgducts

Kaninr "proteinlreduced" Rice, "protein-red uced" 55 r/: luP n/a
Ampaw, pi1lpig Ampaw, p_lnlpig . . .-25 2 pcs /- 1 -2t..1...1,!. $m ea-ch
Biko .. .. R!-c,g ga [e (gt
-u!i 1,9 11,s),
b-iko 4-9 t slice 5 I3:5- l( 2 cm
2 pcs 5 cm diameter x 1.5
c-m. e--qg-[...
Cuchinta Rice cake, cuchinta 6o ..

6 pcs 3 cm diameter x t.5

cm each
sapin;pgpjn R ic-e p ;;9 p ft slins-v :),
! r e p-in - :ap-! n 75 l.qlise 7x4l2cm
Corn and Corn Products
, ,rnitliir, Cornstarch ,i ,; iii,;: n1a
Maja blangg cgfn p_gddilg, meie -Qlenca 95 "/..7..1l,1i.ce .4:5- I -4..I. 3:5 .9m
Maja mai.s Coln p,udding, mqia mai5, yetlow 7.5 t slice 6:4I ?:5.-cm....
Noodles and Pasta
Itihon Noodles, rice
Misua ..... Noodleg, whea!, lhin
100 1 Cup n/a
\otanghon Nooales, mun[uein itaiitr
swcet potato.;io_o_d!.9p............. .....N9-o-d!9;, _s-wg9-!..p9!i!9. ..

B oo tcrops a-1 d-.

-P- 19d-q_c-t5

.ru"a ;i;
. ...
t,,tlri Talo /- irp,
K,rrrrote (dilaw, murado, i*;;i d6i" (v"it"*, p;ipl;;
8S
lpcor 4 cm diameter x 9
lruti)
)/+ cup, cubed cm tong
t slice or
K.rrrroteng kahoy/balinghoy Cassava B5 $xJcm
......71_cup_, cu-bed
h..rrr.lteng[-Jr,oi,uiui,eli;.;;;;;;;;k;,bibilak; 55 :! -!lise_ 3-'5. I. 1l'5 .I.3-,5..9.!ll

h, rr uoteng kahoy, linupak

Cassava, mashed, w/sugar and 5i 1pc
7,3r3.5cm
mglgarfng
K,rrrroreng kahgy, pi-qhi:pishi c3.;:eye, pishi:piShi *j :lPs
Caggava, puman +.5 1.P-c .. .

Yam, spiny 150

lpcor 11.5 x 4.5 cm
Itt1lr
1 % cup-Fr qubed
t llri n/a
Othert
Rice B: dtedium Protein - contains 23 grams of carbohydrate and two (z) grams of protein.

Rige a1-d rigg pr-g-duc-!g

nla
BiBg:, m?p-qtg, qinaing

' --'t
Pinawa,sinaingRice(undermilled/biow,ii.,"), 8o % cup
boiled n/a
Lugawl R[ce_ glue_l

5t4*2cm
F--sp_r-ql

Kalamavimav
latl l,[iii?x[ii,llLl1'];ffi"r, 50 r srice 5 " 5 ,1.5 cm

.. ..5o ... 3 PS: . ... ... .... 6r,5 I 3:5 x o.5 cm eal
Puto, brown R[99- cake, blown 50 lz slice of

Puto; nutl/Puto, ca asiao white

I -llige l:5 i 3,5 r 5:5 9m
Rice cake, puto 50 ; _ ; ;.; + .rn aiimeter x 2 cm

puto seko Rice-bread prep, toasted, puto aE __ 3 cm diameter

- x 1.5 cm
seko 25 4A pcs
r
;;;
Rice-bread prep' toasted, puto
::-: eFch
Puto seko, may niyog
' seko with grated coconut 7 pcs 2.5 cm x 2 cm each
Ri ge_ 31d, 1ig9 prod_u-g!:
Suman marwekos, may Rice prep (glutinous), with grated
5o 1pc 1jxQ,x1.5Cm
gosonut topping .

Rige plep _(g!g-!!1ou;), ibo-: 6o 1P-! 11i.?:.5..1 2:5 -cm

R
ice- p19-p- (gt utin o u s ), t yg:lle-algd ;s /z of J! '5:5 " 1:5 cm

Tamales Rice flour prep, tamales 100 ? P_c-_s.... . .. .....6-:5.: 4:51 I !m e_Qc-[
%Pggt 9:517"5cm
Rice cake (glutinous), Chinese
Tikoy 4o t slice 8.5"3x1.5cm
'.', !ikov
luplg Rige plep_ (gly-!inqy:), tup_ig
Bakery Product-s
Apas 75 7 pcs 7.5"jcmeach
Broha; ?5 5 pc! 1! I 3:5 Sm e-g!-h
Cake, mamon, tostado Cake, mamon, toasted 25 -z,/:P9?...........7..:3..:..?9
3 pcs 5 cm diameter x 1 cm
Cuapgg-. .. .... .. .
Steamed bun 35- /1 of 5,5 I _6,5 I 3:5 cm
Hopyang hapon Hopyang hapon 1pc 5.5 cm diameter x t.5
3o cm
6 cm diameter 9.5
Marie Cookies, marie 25 8 pcs
cm each
"
Pasencia Coo_k!es, pasencia ?5_ 4"4yo.59meach
Pi.non.
spolg--e 9q!9.
C_ake,jel[y r-oll
c-9[9,5pgnge
;i35 7. P9-i.
i;!G
r slice
8,5i 7,5 l( 2 cm
7:5-"4:4cm.
Binato_g Hominy_. .. . ..
n/q
Corn flake1 Corn flakes ..2'
1/z
CUp n/a
Mais bu!!!, d9- leta Corn, wh_glg [e1nel, cnd .. 160 cup
1 1rlq
M a is, 91-qg.m.s-tyle, dg..li!-q .
C-o-1'-1,91e-am;ty!e, c1d.. .. .. ...
130 Y:9!P l/q
Mai;, dgrog (d!!gw, puti) cq-! n g! $ (yel! 9--w, -wh!!$ :!?9 199P t/a
Mals sa busal(dilaw, puti) Corn on cob (yellow, white) 6S % pc of 1z.J x 4 cm (nP)
Ro_gt-g1-o-p

Patatas 170 6 cm diameter x 8 cm

ili;il;;;, ;;#d
oitreii

Plantains Plantains 8o 1pc 12.Jx3xlctn

Rice C: Uig# erotein - contains z3 g of carbohydrate and four (4) grams of protein

Bakery ploducli
Bread, wheat B;;;d;*heii 1_9 1Y:P91 10 I g:5I1:5.cm
35 1 P-c.. .. ... .. 6.5 cm diameter x { cfil
Ensaymada Bread, sweet roll ..

'/] Pc . 11,5 9m digmg-!S!-: 3,S._,

B-1-egd,.h g.m bu 1g-eL bu 1 ), lP-! 13x5r5x3cm
Hotdog ro_ll B-1-99d, h-oldgg !:9ll 35 1pc p qm digm-qlgI l +,s Sm
Loaf bread/Pan Amerikano Bread, white, loaf 75 2 DCS
lii, iia'
7.5 " 6.5 " t.5 cm each
't9 9:5
I 'l'-5 cm
P;; d; I;;;ie Bi;;4, pil A; #ili; i5 1 '/: P9l 4 gm digmgt-e1 1.4..-c-m . ...
Pan de leche Bread, pan de feche 15 Y:P9 8,3'6.5cm
f91 d9- !imo-1 Bread, pan de limon 35_ 1 P-c ......... 6*5r4.5cm
Pen le- m-qn-ay B_r-egd, pg1dg.glgy 35 '/?P.c .... p,51B- 1 6-,5 gm
fal de-
-1_qt
Bread, pan de sa! )5- t
]/:...P31.......... / 1.5 1 l,!- c_m
B1ead, pinago_ng 1/1pc.pt.. lO 6.5 x {. ctn
Pin-egsng 35 .. "
Pita bread, white (enriched/ Bread, pita, white (enriched/
4o %pc t6 cm diameter x 1 cn1
unenriched) unenrf ched)
fila b1ead, whole wheat Bt
-q9 9, pit-9, -whg!g- w[ e-9! 49 '/: Pg 16 gm digmg-Ig1:1!m
Tinapay, tostado Bread, toast/toasted -5-.p_c! 4$"3-t5"lcmeach
3o
t|/:..P.9.. .. .. .... 9xtxlcm
Noodles and Pasta
Couscous Co_uscous t9-9 1 lgP n1a
Pasta (enriched/
Pasta (enriched/unenriched) 7o /z cup n/a
unenriched)
u-d-9r udil 100 1 CUp ii'li
Others
s9!9! 19 !gmpla spi ng rs-!t -*-r9 P-P-g 1 P hi ! )5_ 7 p_cs t6.5 cm diameter each
Langka, buto Jackfrui!, seed 75_ 1+ Pcl n/a
Quinoa Quinoa 95 'l cup n/a
 Sapin sapin Sweet Potato

Brown rice CoFn flakes Corn on cob

Potato Suman sa ibos Couscous

Loaf bread Macaroni pasta Pan de sal Spaghetti pasta

.'iilfi$.!ii, r' ,,^

Figure 4. Selected Rice Exchanges
(-*.2) *2P.-
38 "- \-/ Bh riF{unr:cn,
Menr rxdnnruces
iOods under the meat exchange include meat, fish,
fiafood, eggs, poultry and legumes. Lean meats and
Poultry are a good source of protein, iron, thiamin,
flboflavin and niacin, as well as other B-complex vitamins.
Scafood is an important source of minerals such as iron,
llnc, copper and calcium. Marine fishes (such as grouper,
found scad, salmon, red snapper, mackerel and tuna)
lnd shellfishes (such as mussels, oyters and clam) are
Sood sources of iodine.
L:gumes, nuts and seeds are good sources of protein,
lrolr and zinc. Legumes are also good sources of
€lrbohydrate, dietary fiber and other nutrients. These
ctn be a healthy substitute for meat.
Table 2.6 Meat: Energy and macronutrient content per exchange
Low Fat Meat
Medium Fat Meat
High Fat Meat VANCS
Lean meats, chicken without skin and fish should be used
when planning a diet low in saturated fat and cholesterol.
The use of medium fat meat exchanges should be limited
when the patient's fat allowance is less than 3o grams
and foods in the high fat meat should be avoided (FNRI-
DOST, 1994.
Meat exchange list is categorized as low fat, medium fat
and high fat. Each exchange of meat on this list contains
about 8 grams of protein. The amount of fat and calories
varies depending on the amount of fat in meat. One
exchange of meat when fried will absorb approximately
one exchange of fat.
86
10 122
Low Fat Meat - contains eight (8) grams of protein and one (r) gram of fat.

Lean Meat
Beef
Kenchi Shank 35
Laman Lean meat 35
35 't slice, mbs 5'3.5x2cm
Solomilyo Tenderloin 35

Tagi!iran, hulihan Sirloin i5

Carabeef
Hita Ro-und ,5
Kenchi Shank 35
Lama1, bgh ggy-glg _!gbP f-egl mgg_t w-ith tittle fa! ,5
.. ...!g.mgn, katamtamang taba Lea n mea-t .w_i! h m qd iy...............m
f at 3., ........ t slice, mbs 5,3.5x 2clrl
Payp_ay Chuck 35
PleIa ggr!-e el pi9!:t-q !-a!:-g-?
Ro-und steak 35
T_ap-gde1a
Polk
!-9-_9 r-et-rdS!:tgi! 35 t slice, mbs 5x3.5x2CI]'l
co-91(chgyol)
aetiLe! Shoulder 39 t :!ice
Billl t;s *9 1 :!ice B .y..2.1.
-2,!_ -cm
..... Biya-s- Shank 40 :!:!i!9
Dlbdlb B!-ee:t 35 l :li-c-g, mb: 5,3.5x2cm
. Leeg Neck 40 .].:liS,g.. . ... .. .. .. B.x 2 1 _2,5
cm .

Likod Back 40 t slice 9-:?:-2:scm

Lomo Loin ,l l llic-e, mbs 5r,3-:II?9m
Tadyang Rib 40 t slice Bx2x2.5cm
 Chickel
Laman Whilg meat 3o ! !li!e 51 3- I,1:5 !-m
Pitso Breast 3o t slice j ,3 r 1:5 cll
Ou.L
Pgkpak Wing 3o 1pc . lle
Others
Fg!-gka, !_qmgn Frogr meat 3o 1
pg, b-ig or 22I3..:..3 cm 9!-
z pcs, smatt .. . 1-B : z:5 : ?:5 c-m
v,i"iy."ii;l ili;il;t ;s;r;
Liver (pork, beef, carabeef, % cup or
Atay 3o n/a
chicken) 1Pc......
BagS !-_U
g: (p-o_
tk, b eef ,. ga ra b e-e{) 35 .1/-1cup .. . .. n/a
G!z7q1d (chlgken, d99k) 25. ,;';i;:pi,;i ip!' 5 ; ;,; ;.i.i;,;;;h
Bato Kldney (por( beef, cgJgbeef) 45
1/z cuP . lle
Bitukglg mallit smal! l1te1ti1e (pgr( beef) 3o '/:..g.uP ... l/a
Bituka, manok, barbeque ch!ckg1r jntg-s-!|1 e, bap9qu g z sticks 11 x2xO.5cmeach
Dggo B[o_od (pgrk, b9-gf, chlckqn)
-20

,-5
1/1cup n/a
1/z cup n/a
Lapay- splSS-tr (po1k, beef, g-g1abe-gf)
-45

l!brjlyo O m a,9.um (b e,gf , 9

a
1ab-e gf) 5o '/:c\P.. nlg
Litid Tgndon (bgef) t9 1 5tice, mbs . .. .. 5 I 3-:5 I...!:.5 cm .. ..

Puso li"irt f
p"rf., b";i; ;;;;b;;ii 25 %cup !/a
Flsh
Afi;n;; Mackerel, strip_ed 15 v:Pcg! !7:+cffi
Bakokongmolg- Polg-y, fregh water . 40..... 121{icegf 9-IlIf-cm
EgtgHs Milkfish 35 t slice 4.5 " 6 x 1.! cm
Dalag . ... M 9dfi th/M g gel, 5!1i gt-ed ...... 40
1/3
slige of 9-I3:+cm
Datagang bukid cae;!g/Fusili-e1, gotd g-n 35 YtPcg! 1l :4 c-m
Dilis, huo jawed, wh-ote c-uP. . n/9
.. . Anchg-yy, !o_ng.; 35 113- .

Anchovy, Iong - jawed, w/o n/a

Dilis, walang ulo 25 % cup
head
 Galunggong Scad,1o111-d 15 I pc l3-i3cm
Hasa-hasa Mackerel, short-bodied 35 1 pc 16:5 cm
Hito Catfi1h, flelhwatel 35 1 sllce . .613 y 215 cm
Labahita 40 Yl sliSg gl
Lapu;lapu Groupel, spotted 49 Y:i lce of 9:3: l cm
Matang baka Scad, big-eyed 151+cm
Sapsap !llpmouthr c-omm-g1 35 2 pcs 8,51.3_,5 cm gach

oiiliia;i;J;
Alimango,laman Crab, mud/mangrove, meat 5o or % pc n ) x 7 x4 cm (AP)
litup
4imis-ggr 9lige C1
-qb,.
bl-ue lwf mming, fa! 25 z/7rb1p n/a
nli.g.s-ag, !amg1 b_tue;wimmi1g, meat !!lP 9i 1 pc
.. .C1.ab, 40. 1l? 9_ ' 5. !m... .

Batatan Sea cucumber 1.29 6 pc! 8.i..5,5-.1 o,! cm each

Pugita O-cto-pus 4o
Pusl !qu!d 5o 2 pcs llx3cmeach
Talang_ka C1ab, sh-o..19 .
25 6il; ; ;;il;;;h (APi
Hipon/Shrimp;
Hip_o_n, glgmglg Shrimp,sergestid r/3 cup
+9
Hipon, sugpo Shrimp, giant tiger prawn 4o %pcof 23
" 2.5 3.! cm (AP)
x

Hip_o_1,;-qwghe back
Sh{mp-, gl9gly 49 4 pcs 16 cm each (AP)
Hip-gllr lagultgtl (1me!)
!h1imp-, f1e;hwgtel +o
Hipon, ulang Shrimp, freshwater 40
 Batotoy Mollusks, Sakhalin surf clam/ r/3 cup Or
6o 2x4.5x{cmeach
luprilr<.pin;;
coc-ktes-
Abalone
.4ps..s- . ..
3o ._z-3
pc! 5x4x2cmeach
Kuhot,.gin!o_ snailggldgn 4i,; 113
c-!P 9J 12 pss nl;
Paros Clam, rayed shel! 6o
z% cup (with
shells) or %
Tuway Mollusks, hard clam cup (without , 4,2.5
45 4 cm each
shells) or zz
pcs
f 'r,,.. esie_d ioods

Cottage 5o nla
111cup
t ish Products

T-un9 flake1,..in brfne T_una flakes, in brfne 1/1cup nla

+5 ..
DailglDfed
A!akgak Croaker, plain 25 B pcs 8 r 4.5 cm each
Atumahan
Bakataw
Mackere!, striped ;;; ,il; tBxTxO.5cme_ach
Cod 25 of. zl,5 " 6,5 x 2.5 cm
113 P,c .

B[sY-go- N em iple {d, ri b.b-o_n-fi n n-ed

?5 1.pc.. . .
12 x.7.j cm

Biyang puti
1P9or 14.5*9"o:5cmor
Coby, flat-headed 25
tt pcs small 9.5 x 4.5 x o.5 cm
each
Lapu-f apu Grouper, spotted 25. 1pc 1/x)xa.57Yn
M9!agugil[spqda Swordfish 20 i,i,iii,ri, 29.5
" 5 cm each
S-ap;-ap Slipmouth, common 25 7..pc:. 8"4ro:5cmeach
T-amban 25 2 pcs ll"3.5x1Cme?ch
r?nisilrensigi Mackerel, Spanlsh 25
Tilapia 25 5'Bcm

E-
Theraponid, sflvery 15
Anc,fovy_, [gng-jgwed
,!5 l] pq: 7 cm each
Sf flmp, sm-atl, marlle 75 +Tb:p n/a
Sguid !5 2 pcs . 7*6cmeach
S!ipmogth, commo!
?o .. .+- R..r- 8*4cmeach
s-a1di19,lldign 20 2 pcs .. .1o:5,.1 7 cm.e-ac-h.

!cad, ro-gnd.. ?5 %Pggr 1-515 13,5..9m .

Sardine, Indian 25 3 pcs . !o..1.3 -cm each
2( lOx3cmeach
ilrtlhrrrr Fatt Meat - contains eight (8) grams of protein and six (6) grams of fat.

l',ryp_ayr !qman Chuck, [ea1 35 1ltice,mb; IIl-:5:2cm

t'unta y pecho Brisket 35 tslice,mbs 5"3.jx2cm
l,,tta Leg
I ltk kcrr
I tir rti 11x4Cm
I tita rhigh 3-' l pc ll:5 I f !m
l,akpak wlrg 35 1Pc n/9
Head , 59 . 2. p_cs 5.5'3xJcm
llrrt k
ilita rhjgh 3_5 1P!....... .3$"6,5cm
I ikod .. . Back 3o 1:lice 5 r,3-:1:5 cm
l,itso Breast 35 tslice,mbs jx3.5x2cm
troal (t hevon)

Var h.t y rneats/interla! organs

Itituka, maliit smal; l"ieitina; ;;i;b;;i 3_5
1/1lup ;i;
t ,Oto rlip-e, b_99f Bt )/+
cup n19
utak #;i; (6;[, 0""i, iii.u""r) 45 % cup n/a
txr
Manok, b-uo Chicken, whole 55 pc med!_q1m. . .4:5 cm dlametel 5,5 gm
1 "
l',rto, m-aala Duck, whole, safted ;; 1 P9 medium 4:5 cm di9meteq 1.5,5 cm
I'u8lo Quail r55 7 pcs small n/a
ihlr
l(arpa Carp 35 %pcof 1c x4x2cm
Processed Foods
Cheese
Cheddar, pasteurized, Cheddar, pasteurized, t slice
3o 5.5"2.5x2cfl]
process-ed processed
Fish Products
Tinapa/Smoked

Canned
!a!mo_n sa menli!G Runle-1,. t-wo;fi nned, in oll 45 3:tlc-g! 5:3:5:?:-5.!m
Sardinas sa tomato
Sardines, in tomato sauce 8o 2 pcs 5.5 " 3.5 cm each
SAUCC

Meat Products
Karne norte, de lata Col ned beef, c1d n/e
!ay;99-9, ham Sausage, ham 9 x o.3 cm each
Nu!1/Bean Produc!9.
Tofu Soy bean cu1d, to-fu 1oo . ....% lup B-,.5
1.3_,5.' 3 cm
Tgkwa Soy bean curd, tokwa 70 1pc 5"5.5x2cm
Others
Ch lc(, -o-n.e;day-old, f 1i9d Chick, o_n e;d ay;-o!d,.f{ed 3.5. .. . .. 2 P-c: . .. 9-'.5 I.3 " 3 cm each
M g1-g k paa, balbe-.q.y.e.. Chicken f99!, barbeque ir + p;; (iAP) . n/a
Manok ulo, barbeque Chicken head, barbeque 35 3 Pc5 5.5"3xlcmeach
 tet Meat Exchange - contains eight (8) grams of protein and ten (to) grams of fat.

(,tttttO .. . Flank 35_ .1 .:lige, mbs- S 1.3.:5 x 2 crlr.

'[ar lyang Plate 35 t slice, mbs 5 "3,5 x 2 ct'I1
P-isnis 35 I!!i!g,-b-t II3:5 I?cm
Lh,rrrpo, mafaman Bettv, !9;;fa! 35 Islice 9:5t3:s-Ilsm
Plpii Ham j5 t slice . .. .3:5 " ):5 I3 cm. ..

I,trlyang 3.5xJ,!x3cm
meats/lnternal organ
llll,r(baboy, baka) 3-1 : rlise 5 x 3:5 x 2,!_ CIT]

lr,rw ng bab-o-y, barbecue nork !1!g!i1e, smgl!, b91beq-u9 35 ...../.:9uP...... ..

n/a
Itttso, manok Chicken heart 35 7.Pcs . 5 cm diamet_er each
It'rrga, baboy, barbeque P-o1k ear, barbeque 35- t slice 1:5i414cm
M,rrri, m-ay balok, b!1y5q i"inrt *i iriin, .oril"a
M,rrri, walang balok, binusa Peanut w/o skin, roasted
s li,rltrt
l'('lloy
l',rto, buo . . Dggk, whgl" -65 l p9 5:5 1 -4,5- -cm
tFocr.ssed Foods

F;i; 59 tll c_up da

8.5 x 8.5 x o.2 cm
n1-a... ..
1/, TblP n/a
Pimisn!g 35 ............ .2
Kt'so de bol? . .. .
Edam 35 1 :!ice
(ffiild)
.

Flrlr produci;
',,rrdina-s, S-p_an!s!-t
-1-ty-!-q . . !9 1-d!1e-s, in ;p!g-ed o_i t 3g 3 pc:
cup
.

flakes i1 11gg91ab!e oil

I r rna Tuna flakes in vegetabte o!! 45 % n/a
Mr..rt Products
I ( ) n ga nisa, c,h o_ri_zo z cm diametel l Q cm
.

\,tusage, frankfurtel z cm dlametel 111 -cm

Sausage. salami 10 x 1O x O.2 CITI eOCh

47
 Chicken liver

Galunggong Lean meat

Squid Canned tuna Quail egg

_.,%ryF!!:i!r!!{.!:e' r'

Sardines in Tokwa

Figure 5. Selected Meat Exchanges

'+*s$" ^n \
;
"iffiE:
[-rs-zJ
'
-_Lo
\7*ffi*,.,.,
FAT EXCI+ANGE
lal r., a nutrient found in many foods. lt is the most
r utr( (,ntrated source of energy. A gram of fat provides
dlrorrl nine (9) calories which is more than twice the
r dlor it's from carbohydrate or protein. Fats are present
ltt lrollr animal and plant foods. Physically, oils are liquid
el I oorn temperature while fats are in solid form.
Fel,,,rrrcloils are very important in the diet because they
fsr llrt,rte absorption of fat-soluble vitamins A, D, E and K
6ttrl r ontribute to the flavor, color and texture of foods.
Fel., , rr rcl oils are composed of triglycerides which are the
tttalor Iipids in the body.
llrr. tlrrce major dietary fats and their sources are:
. Monounsaturated fats - found in avocado,
almonds, canola oil, olive oil, peanut butter,
and peanut oil.
. Polyunsaturated fats - found in corn oil,
flaxseed, sesame oil, sunflower oil and seeds,
and soybean oil.
. Saturated fats - derived from animal meats,
poultry, butter, palm oiland coconut oil.
Frrlyurrsaturated and monounsaturated fats have been
tlruwrr to lower plasma cholesterol levels, but excessive
lnl'rl*,' of polyunsaturated fat is not recommended
frer,rrr.,,' it may lower high-density lipoprotein (HDL)
lahk' 2.7 Fat: Energy and macronutrient content per exchange.
VI Fat Varies
*:
cholesterol. Saturated fat can raise the levels of low-
density lipoprotein (LDL) cholesterol which in turn
increases the risk for heart disease. The American Heart
Association (AHA) recommends a dietary pattern that
contains j - 6% of calories from saturated fats.
Trans-fats are found naturally in animal-based foods
like meat and milk. Trans-fats are also produced during
food processing by hydrogenation of liquid vegetable
oils to make them solid at room temperature. This helps
increase the shelf life of the food and gives it a satisfying
taste and texture. Bakery products, margarine and
processed foods contain trans-fats.
Coconut oil has a unique characteristic among the
vegetable oils because it has shorter chain length fatty acids
containing 15 - 20% medium chain triglycerides (MCT). MCT
is digested, absorbed and transported easily and is oxidized
immediately to provide energy and has low tendency to be
deposited in adipose and othertissues (FNRI-DOST,1gg4).
Thus, coconut oil is not considered in the same class as
saturated fat rich in long chain fatty acids such as those
found in animal sources.
S 45
.ithis list contains five (5) grams of fat and 45 calories.

M-9n ou nsa-!y1a-ted. f g.$

Avocado Avocado_ 6S 12,5.16,5, z cnr
Mantika/Langls (o!!v-q,. pea nut) O_il(olive, peanut) 5 1
tsP
Nutsl
AImond Almond 8 7.pc:
Kasuy, blnusa c;;h;;;;t, ioasted 9 6 pcs, whof e
Macadamia Macadamia 7 .5 Pcs
Mixed nuts Mixed nuts 7 l Tbsp-
Pit! Pilinut 7 .5
pcs
Peanut butter Peanut butter 10 Y1 lbsp
Seedsl
Sunflower Sunflower B t Tbsp
Patani li;; b;;;;/pop beani 1; ;il;
Shortening Shortening 5 1 tsP
Polyynlalurated Fatl
Aseyte O_i[,marine 5 1 tsp
Fish oil, cod tiver Fish oil, cod liver 5 r.ip
Mantika/Langis (canola, corn, flaxseed, oil (canola, corn, flaxseed, sesame, 1 tsp
5
sesa m e, 9-oybea n, : y !fl-gw-e f) soybeal, 1unflowe1)
Nuts;
Walnut 7 ,il;
Seedsl
Ftaxleed 8 z%tsp
Kalabasa Squash/Pumpkin ,o , ib;p
Linga Sesame B 1
Tbsp
Pakwan Watermelon 10 t % Tbsp
Saturated Fats

Mayonnaige, d.iet . . .
Mayglnais-g, die 20 4 tsp

irflr:l::::::::::::r::r:t::::::lr:::::::::
'MCT oil contains 7.7 kcal per gram =
 ffi P€dnut bu:tter

ffi Coconut crerrn

ffi 4llpurpose e,rearn

w VegetablaOil

ffi Butter

ffi Moy-onnoise

ffi Margarine

Avocado Bacon Cashew

Sitsaron Baboy Pop beans Watermelon seed

Figure 6. Selected Fat Exchanges

 sucAR pltnnruce
Sugar usually refers to crystallized sucrose or table
sugar that provides 4 calories per gram. Sugar provides
essentially energy to the body. Therefore, foods
containing large amounts of sugar are low in nutrients
and may contribute to an unbalanced diet by displacing
i
The most common sugars are sucrose, gflucose, lactose
and fructose. Sucrose, also called white sugar or table
sugar, is the naturally-occurring sugar form of glucose
and fructose. Lactose is the form of sugar found in dairy
products. While fructose, the sweetest of all sugars, is

I
other important nutrients in the diet such as vitamins, found in fruits and honey (Brown, zott).
i minerals, fiber, and protein (Bennion & Scheule, zor5).

Table 2.8 Sugar: Energy and macronutrient content per exchange

9 thi, list contains five (5) grams carbohydrate and zo calories.

5-

nirr..i (;;;a;;;d;, prti, priil i;g"i (*y'.orqdo, b-1ow11, whilg) 5

5-

5
r p-c (z cm dlameler)
candy (ga1am9l, ha1d, lotre-g) C-aldy (c9gm9-!, ha1d, toffgg) 5- !Pc
r pc (z cm diamete[)
C-h-gmpoy Champ-gy 5

C_herry, in Cheyy, in gyrup 2-9- 5 pc:

lyrup
Chqwing gg m, b-r1-bble. g-um Chewing gym, b-y-bbte g-gm 5 !.: z p-!:_(z ".-z-.1o,.5.cm)
Chocolate Chocolate 5 2 pcs

Gulaman, may lasang prutas

Jam at jetlie Jam and ietlig;
Kiamoy Kfqmoy-
Leche flan Crdme custard
Lokum r. pc- (2,5.1..-z 1 cm)
!9kum .-o-,-5

Marshmallow Marshmallow
 cgsg hgle-y 5- 1 tsp
Nata de coco/nata de pifia, Nata de coco/nata d" pfi;; 15 t Tbsp
;weetened sweetened
Pakaqkag/Pan-ocha iug.i .rra" fprtitr"i, p.r".rrrl 5- I ttp
Pasas Raisins 5 rtsp
Pasti!yas (durian, galas,. tangka) iuage (ar11.r, riqr.l ;i.t+iu1i) lPc
Prunes Prunel 10 J Pc!
Pulot sy1up, m9t95g1-cgll-9 10 2 tsp
Honey 1 tsp

Sampalok, candied rgmaJild, ggldied s- I pgs (1,5 cm diqmslgf each)

Taho may arnibal at sago
$t #il AiaiC"iiie'i.r,""i. *l 40 %cup
9yJup, and sago
Tira-tira Candy, pulled 1pc
Sugar exchonge equivalents of selected sweets

lcg gandy lce candy 75 1pc (9x3x3cm) t

1 pc
drop lce dlop
1/z
lce 40 (6 '3.S cm diameter) I

Wax gourd, candied 15 1 pc (6 r'5 x 1'! cm) 2

Kundot, candied "
Po!voro-.1 Polvoron 10 1 pc (l.S x 2.5 x 1 cm) 2

R!mal candigd Breadfr:uit, candled 35 3 pcs (s,5.13,5 , o,5 cm) 6

Ubedol Fudge, yam 20 1pc 3

 White sugar
C
Brown $ugnr
C li',,,,,,,

Carageenan gel
ffi
,ffiffiffi
C W
( Banana rhlps ,i
*.

$ Hard candy

Pastillas

Marshnrallow

Tamarind candy

(hoeolate candy

Strawberry iam

Margarine
s,-Th,
B+*
ffik
tllll
uil C+ndensed Milk W
ffi
i.itir"

Nata dr roco

, il. Hi$i
Polvoron

r@**,
Figure 7. Selected Sugar Exchanges
PART
.1
3: APPENDICES
Beverage List
Selected Food List
Free Food List
Alcoholic Drinks
Fatty Acid Content of
Common Fats and Oils
Estimation of Total En
Requirements for
Pediatric Grou

iii.!,+n4,,- '
Tffi5+q

ffi
.*#
#
E. * '.s" ;iii'
.13,
d d.
;P*.
id

..#
ffi
@

ffi+;
ffi l

J
 1 6PPendix A
BEVERAGE LIST

The list gives the sugar equivalent of some commonly consumed beverages in amounts per single-serve containers.

Fruit - Flavored Drink

C"ni"'iiri"
c-qlgman;i 10 2 tsp I 2-o............

Grape 10 2 zo
-i:P :l

Grapefruit 'to 2FP 1 29-

.. .. . -Guy-abg19
20 4 tsp I -2..o-

M9!go 35 5 tsp 1 20
o-l9nge 10 2 tsp..... 1

Stlawb.e_!'ry .. .. . lq 2
-!:P
t%
5_
1 tsP 1

retra br qt/p
i
o_f yf 9 illb gltt ed
235- 5 1/: 110
''t"'
Apple, Fruit-flavored tea, Grapes, Mango, q 120
t5-9
Melon, Orange, Pineapple, Strawberry r8o
350 9_

Canned
l Sgn 5 :19-9

I caf-_'r.... 5 l/:
pi""rppl";;a a;rp;i;;il zte 1!9n. 7
Pineapp_le 7!9 1 can 150

Soda/softdrinks
Cola 2-59 1 bollle 5 1-o-9-

Lemon-lime 250 tbott[e......5.

1b-9ttt9 I 120

Rootbeer 25o tbottle 5 1oo

59
 Banana 1 ttb 5 5
cho99$t9 250 1 ttb 29 B 5
Cotr99, i9ed, m-o-cha 250 1 can 294 2
Coffee, sweetened j
i-qg i-t,fl a
vored yo g-u rt drin k r8o 1 ttb 294 3 1se
Stlawberry 25o 1 ttb 27 7 3 163

fryit Ffavored Y9gy1!

i! ggpd, wtango bilg 1?' t/z cup 15 tt6

,eetened, vanilla nauoi t glass

250 15
)
ened 250 lgtass 3 1
?,

_250: :!gless 22 2 3 123

.250: 1
glass 22
l1_o
ilk drink 330: i o"iir" 2' 9 3_ 16t
ilk drink, choc-flavor 330 t bottle 51 7 1 241
Plobiotic Dfnkg
negylql 89 1
bottJg 13. 59
ligh!/no-n:fat 8o t bottle 6 z8
Powdered Drink
Cocoa, powder (local, imported) t Tbsp 21121
Choc-flavor food milk, powder 25 4 Tbsp t6 5 1

ah;; rt;;;;, Jiirr, i,tinlJ

"r"iev
(granules, powder) 25 4 Tbsp 17

. .. .Cgff,ee, creamer 9!d :.yggtG:!n:!) z8 t packet z6 ro8

Mllkrea 12 t packet 11 1 - +8
Cereal Drink
250 t bottle 31 192
Chocolate, sweet corn, vanilla
zBo t bottle 33 204
Sports Drink (ready to drink) 350 t bottle 77
 Appendix B
SELECTED FOOD LIST

Food items in this group cannot be classified into any It is important to note that the values of the exchanges
of the seven (7) maior exchange lists because the were derived according to the carbohydrate, protein and
macronutrient content do not fit into the criteria set fat contents of the particular food and not according to
for each food group. The food items may contain a the ingredients used. Note also that the allowance for
combination of macronutrients that could be translated sugar exchange in this food list does not represent sugar
into two or more classification of exchanges. This list per sd but it was used as a means to nearly approximate
can be used for nutrition evaluation and as reference for and account the calorie content of that particular food.
determining composition of some commonly consumed
and processed foods. Weights of the food items were
either based on practical and recommended single-serve
containers or amounts adjustable to one (t) exchange
portion of the food item's maior food group.

rrvi!
By[-9, ma!9k-a1i1 1.o.9..... ..y-?.9up
nla 1 Flu!! l [-a! %Sugpr
Buk9,..mg!auhgg t6o zficup n/a t Fruit, lz Fat
Rige and Ploduclg
Ban-a1p
-cak-e-.. .. .. .
50 l :ti-cg B,5 I!;5- 1z cm 1
Rlce B_,1 F?! 1S-ug.?l 16-s-

Banapg._cue 6S . ... .l pc.. ... . .. .8.:5 1 3.1 3-

cm.. . 1 Rice
A, 121 Fat 115

Bf-cholb!ch9 19 lPc 11.'..!:2:5...!m . 1

Rfce C, 1
Fat 15-)
Bigkgtlo 3-9 ? PSs 9:5.: )." z 9m eagh . l Ricg Cr1/, Sugar :!18
B5-g_wnfe-s-.. 65 lPs B y.{.1 z cm 1 Rile Cr _2 lat, 3 l/T SugVy z6B
Bukg pie :!o9 gl rlq
zz cm.diameter z Rice B, 1 '/z Fa!
Fa!,1/7Sug-gr
?68
...50....1pc... .5.cm d.igmetel-. 1 Rfce Cr;1 16t-

15 l Pl-! B I ?:5 cm e-ach .. . 1 Ri.9-9 8,1.1/-1 Fat,.1z-1. !ug-q1 178 ....

30 3 ps-i 12x2CrD€dCh t K;ice..8.,1/z l.V!,l/z Sygly .

133
cm diameter * cm t Rice B. % Fat 12

6t
 30 3 pcs 4.5 " t cm each t Rice B, t Fat 145

30 3pcs 0,.;:',.; ";.; , *,." ,, , ,.. 145

30 6pcs 5.5x3x1cITl€dch 1Rlcg.Br71Fa-t. .... .......!23.

45 2 z/3cups n/a t Rice C,2y2Fat,%sugat 231

40 1 pc 5 cm diameter x 4 cm .. 1 RlSg 8,4 .F-.?! ....... . 121 .. ..

Egg pie 1oo r/8 of zt cm diarneter x 2.5 cm 11A \t.,*r 224

Empanada (chicken, tRiceC,z/zFal

,\ 50 1Pc 1ox5x3cm 221

Granola, classic 50 % crtp n/a .. .. 1.BiSg !, I lg!, Z lllget -zll

6z
Gurgurya 4o .R!99. B, z Fat,l/-7..Suga.r 200
;;;.;il;i
1

p_c
Hopya (baboy, munggo) I r Rice B, t Fat 145
35
t%pc. . .. 1.1?:5 a -2:5
cm e,q9h
r;; a';.; (;;;;;;i;
mango, strawberry, or 100 %c n/a r Rice C, z Fat 198
van!f la flvr)
l-c-e- S1e'-?-, Shg!-otgt-q ayl :!oo i,i, i. 1 Ricg C,11/7 Fatt 1 %.Syg-91 zo6. ..

!ced gem cookies 19 z6 pcs t Rice C, % Fat 131

Jacobina 30. 5 P!-t Ri;; B,l,, i;i; /, i;s"; 111
' Rilg
Kababayan 35 1Y:P9 1 B-f 71Fat 1.2.1

Kamote cue 9e z 9!!_ces 1 Rice A, 1 Fat 137

Karyoka 4o 4-.P-c-s.. .. ... 1 Ricg B,1 Fatr /l ----------------yg_?t l5-5
Kikyam, Chjnele loo 1Pc r Rice C, % Fat 131

Kikyam, Fish plepalatlon 90. 1tl

p-q t Rice C, % Fat 111
1/z Rice Bf l
Kornik 3o CUp 1 fat 1*5-
2 cups or
Kroepeck, fish/shrimp 3o 4.5"4xo.5cm t Rice B, t Fat r68
:ls-
pc:
31 2 pcs 6 ".1-cm egch 1 Rice B-, 7-1
l1t, /3 Sugar- 133
Maruya -5-5
1/7
ot tz*B.5x2cm 1Rice A,l/3 .lg\,/-7.Sugar . .. ..1?5
Mashed p_o_tato_
:!-o-o
/:9uP n/a %Rice C,1 Fat 99
Mue-sliCereaf 3o '/: clP .. ..
n/a t Rice C, % Fat 131

Muffn, ptain 75 1P! 6.5x5cm 1

R!99 c, _z
Fa!, l,
-lygei 258
Munggo bread 5-o ?:!ic-9: 8.5"7x'l.5cm . .:!
R!99 C, 1 Fat,1(.1Sugg1 163
N-o-odle1, cantol :!oo JcuP ... l/a r Rice C, t % Fat 176
N-oodles, mlkl 'loo
1 !-up n/a t Rice B, % Fat 123
Noodles, instant, w/ flvr,
3Bo 't % cup n/a %RiceC,lzFat
m-amimay sabaw
Noodles, instant, w/ flvr,
100 1 cup n/a r Rice C, 't % Fal 176
pancit canton

61
 o-glmegt, in:Ig!'tr rgw i9 5 Tb:P n/a t Rice C, % Fat
131
Thick consistency
(Oats,instant+1cup t8o % cup t Rice C, % Fat 131
water)
Thick consistency
(Oats,instant+1% 255 t /+ cups nla t Rice C, % Fat 131
cup: wat"f)
..
O-atm _e-at, .19!f
ed,..gw .. .... 3o ; ib;p n/a t Rice C, % Fat 1I
Thick consistency
(Oats,rolled+4cups rBo % cup r Rice C, % Fat 131
watel)
Thin consistency
(Oats, rolled + 5% 310 1zficup n/a t Rice C, % Fat 131
cups- wat"l)
O_goy;ogoy
i9 6 pcs 6 x 2.5 x o.5 cm each r Rice B, % Fat,%Sugar
Pan de-
-co_co +5 i;. o,i;i,i;;,;., ii1.u C,,i,iiiii,rsr#
133

,,,.,,..,, G,',,,.
Pancake 6o t pt- 19 e, ai.;;i;;:! il 1 Rice C, I Fat 1s3
Pilipit 3o 4 P-ql . ...... 9 1-2-.-cm ea-ch ..... ..
r Rice B, r Fat 145
Pizza, meat topping r/8of t Rice C, i HF meat,
Bo 14"tOx2cm 1/7lugar 240

f-o-pgg11, s-alt-gd 7 cup1... n/a % Rice B, t Fat

P
9p g
9
11,. 5-w g ned 20_.
ts-up /, Ri.99..8, l/, /3 gy B1
(;h;;i
_e-!-q
..F-.a!,. .5_.t1
Potato.hir;
45 2 cups n/a B:3 Fat,1/zSugay 245
flgvof)
p_!ain
lRlce
Pretzel, chocolate
3o 1O pcs 4r3"tcmeach t Rice B, r Fat 145
coated
P1etz9f, ;wg-ete_ned 91!-9mqggh Rlce B,lll Fa!, 7-1 Suggl 133
JO 19 Pc-_s 1
Siopao, p-o1k, regulal- 9-..5 : 45 9m zRicgB,1% HF Meat
139 :lP! ;8;
Sjopao, po$, 9m9tl 95 1Pc 7-.:...1:.5..cm t%R!c9 B,l HFMeat
......... 77?
Spanish bread 13.5x4xJ.!Cm
45 :lPs I Rigg Cr I Fat,lzSugar 163
Tortilla (plain and whole
wheat 16.5 x 6.2 sry1 t Rice B, % Fat

6+
 to 1Ps 12:3:?!m 125

Meg!, Fi1h, Po_uftry g1d Produgts

Pork:
Po-$ ghgp 35 1 :lt!g 5"4"1cm lHFMeat,lFat '167
Po_rk, bqgkfg! +9 :!:tice 6.5 " 4.5 x 2.! cm t HF Meat, 3%Fat z8o
f-9-1k,.-b.untot 35 t slice 75x4xztcm(AP) t HF Me-at,3 /, Fat z-Bo

Pork,liempo, mataba t slice 7.5x6.5x1cm 1 HF Meat,3 Fat 257

Po_rk, p-qy-p--gy 6o 212

P"n, i;giti;;;;i;;;; 4o z8o
sh{mp/sh gt ts, co_ok-9d;
tl3Cup,
Halaan n/a t LF Meat, %Sugar 51
s_t
Slt9d
Hip91, p_ut! 7o- 8- p-!: 6.5 x t.5 cm each i li M;;i; 1t i, i,Jys;J' 71
r/3 Cup,
Kuhol, itim 5o n/a t LF Meat, % Sugar 51
shelled
5-u:-qle prlrpit 75 '/-r.9!P.. n/a 1 !F Meatf 2 l/: Syglf 91
/> cup,
Tahong 130 n/a />LF Meat, t Sugar 41
shelled
Tal-aba, flgh 75 lzcup ;i; '/z _lF Meat,l Sugar 41
3 cups
with shell r LF Meat, z Sugar
Tulya Bt
or /> cups
shelled

6S
 P_1oce-s-;9_d1

Angh-gvy, spiSy. n/a Syget 8r

J LF Me_atr 2
.
25- 111- sup
CenlyrV egg 5o IP9 4 cm diameter x 4 cm MF Meat, ! Sugg.r
1 1e9
c-h9-91e, fi!l9d 50. t slice 6x3x2cm 1 HF Mea!, .!Sggg! 117
C-heese, m-o
-zzarelg *5. 1 stfce 5 ,315 ' 7r5..gm t Mi Mgq!,,1 lugar ro6
Cheese, native (Kesong
p_uti)
6o t % slice 4x5x2cm t HF Meat,1 Fat, 1 Sugar 187

Cheege spread % cup nla r MF Meat, t%Sugar

55 l:!6
Chicken spread 45 3 rb:p n/a 2 nr rvt".t, i irlri 81
Dumpling (meat/
seafood), fried 7o 3 pcs 4.5 " 3-5 x 2.5 cm each t HF Meat, t Rice A 214

Dumpling (meat/
seafoo_d), steamed 90 4 pcs 4.5 " 3 ' 2.5 cm each t MF Meat, t Rice A 178

Embotido 3.5 cm diameter " 6 cm

6o t slice 1 MF Meat, t Sugar ro6
thick
Fish ball 9s 17 P9s n/a t LF Meat, r Rice A 133
't HF Meat, 1 Fat,
Hamburger patty 75 3 pcs 9 cm diameter each 213
121 Ricg A
2.5 cm diameter x i5 cm
Hotdog, chicken 7o t HF Meat, %Sugar 132
]o' !ple
z cm diameter x 6 cm long
Hotdog, cocktail 7o 5 pcs r HF Meat, z Sugar 'r6z
each
Ho!{99, jumbo .7o 1P! 2,5 cm diamele! I15 cm 1 HF Meatf 2 Sugar t6z
Holdog, regrl?l 7o 2 pcs z cm diameter x 11 cm each t HF Meat, z Sugar t6z
Hotdog, jumbo, with
ch-e-eqe
7o 1pc 2.5 cm diameter x 14.5 cm t HF Meat, t Sugar 't42

fiy-gl spread 6S % cup t MF Meat, t%Sugar 't't6

Longanisa, baboy 2 pcs

i nirvr".i,, i.t,
6o {xJcmeach % Rice A
213

Longanisa, baboy, 1% HF Meat, 4 % Fat,

Bo 2 pcs 12x2Cmeach B6
Chinese %RiceB

66
 lOx2Cmeach HI Mggt,1 Sygal
1 1*?
55. ...2 sl.ic-gs ... .. 9: " 5 ! cm each 1 HF Meat,1 Fat 167

ss z slices gx5x]cmeach r LF Meat, r Sugar 6t

t MF Meat, % Fat , %
55 z slices 9r5,tcmeach sugg!- .. 119

1 MF Meat .;1. lugar .. .. 106

t HF Meat, % Rice A,
rBB
l syg-a[
2 DCS Or
40 T+ ^..^
.,' 5.5 " 6.5 x 1 cm 1 HF Meat, z Sugar, ;;"; .,,;,;
i

...... cup

75 r/3 cup n/a t MF Meat, % Rice A 132

Bo 3 slices 9.5, 9.5 x o.3 cm each 1

Mgl!,/-7SugV1
HF 132

;; ;;.; ;;;;; 1 HF Meat, 2 Fat 212

";;
'lO.! x 16 x O.J cm each r HF Meat, t % Fat,
8o I sllces
Sgg-ar
210
1
z cm diameter x 5 cm long
8o 4 pcs t HF Meat, %Sugar 132
each
sg91ld,
-qp-icy ?5 pc: 4-.1x 4'otz cm each 1 LF Meatf 2 Sugal 8r
-4
Squidball B pcs 2.5 cm diameter each
t LF Meat, lz Rice A,
9o 107
1 Sugar
To9i1o, bab-qy
10 :t:ltc-e- 15'6:5I1!m 1 MF Meat,3 Sugal 146
Tocino, baboy,
P-gmpa!lga 4o t slice 5.5"6.5x1cm t HF Meat, z Sugar t6z
Sugary Products
c91dy, Milk!h99olgle
Peanut brlttle
19 Ii _z 1 p,8- -c-m gegh . . 1Sug,ar,l/1..lat 41
.!o 51.3"7cm .. .1.Suga1, % Fat ...,.1)
Pili nut candy n/a
19 .1Sgg-ar,%fat 43
Mahareal 10 8.5rzxo.5cm 't Sugar, lz Fat 43

67
 .N-uts, Bgans and Seed.s
Almond nuts, with or
without skin, roasted, 34 pcs or n/a
1 HF Meat, 2 Fat,
4o 242
% cup t % Sugar
sa[ted

Cashew nut, roasted

1 HF Meat, 2 Fat,
4o r/3 cup nla 232
! Sugar
Cow pea seeds (paayap,
buto) 75 %cup n/a t LF Meat, t Rice A 133
'%LF Meat, t Rice A,
Carbansos, tuyo 75 %cup n/a
lz Sugar_.
123
... .

rl.i"inrt, *iif, or.

Meat, 5 Fat,
1 HF
without skin, raw, 55 1/3 cup nla
%Sugar 357
unsalted
Kidney/Snap bean seed, % LF Meal, % Rice A,
75 1/j cup n/a Bl
white, dried
1 sug-qr
Len!i!;, matulg seed; .. :!69 nl3 t LF Meat, r Rice C 't49
. I!-UP
Lima beans, seeds, dried 1/z
CtUp n/a
t LF Meat, /, Rice A,
't07
75
1 s-!tga!'
Macadamia nuts,
45 1/j cup nla % HF Meat,6 Fat, 331
roasted, salted
Mixed nuts, dried fruit
and seeds (trail mix),
t HFMeat,t RiceA,
7o % cup n/a 324
2 Fat,1 sugar
with peanuts
Mixed nuts, peanut and
r HF Meat, 3%Fat,
3 more other nuts, 45 t/3 cup nla 1/z 290
S'wgar
salted
Milgs; (b;ia", aiiu*,
p-ula) 75 % cup n/a t LF Meat, % Rice A Bl
Peanut with shell, boiled nla l Falr :! Sugar
6 Tbsp_ ,!.Hf Meatr 187
Pecan nut, raw, unsalted i/3 Cu nl, lzHF meat, Fat ;86

68
J
 % LF Meat, % Rice A,
Pigeon pea seed, dried 75 lz cup n/a 1/z 77
S-uga;r

Pistachio nut, roasted, 1 HF Meat,2 Fat,

4o % cup n/a 232
1 s-H-g-?I
% cup
Pumpkin seed, hulled shelled or
25 n/a tlzFat, t Sugar t8
and dried, unsalted t cup with
shell
Soy bean seed, black, t MF Meat, lzRice A,
75 % cup n/a 152
dried r Sugal
Soy bean seed, yellow,
75 % cup n/a t MF Meat, t Rice A 178
dried
Sunflower seed, Meat,l Fat 167
3o % cup n/a 1 HF
unsalted
41
tHFMeat'5%Fal'
walnut,raw,unsalted s5 %cup n/a %Sug,9I
3Bo

Watermelon seed Meat,1 Fat,

1 HF
lo 1/l cup n/a
%Sugar
177
kernel, dried

69
 Appendix C
FREE FOODS

A "free food" is any food or drink that contains few calories (<t6 kcal) per serving. The following food items may be
freely unless specifically prohibited.

Bgg--o_o_lg

sgsillgn (le!+9e sgyp)

Candy, hald (syga1 ffee) Kamias
Lemon

cyrv

ftgvo1|ng extract So_y-s_?-yS-g

Flavglgd/Toni-! wetef (sugar free)

ipjss:
cg.flis Tea
cSleIn (gl:w99!9I'9d)
cilesf Vinegar
Ggm (sugalflee) Worcestershire sauce
Herbs

7o
This list ,uy 6" consideredfree food if taken ln the amgunt specified below. However, taking two or more servings of
as
these condiments will have corresponding calorles that need to be considered. For example, t lrTbsp ar 25 g of catsup,
banana contains 3z calories.

71
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